PT on the Net

Caddie Rees
Program Template
Trainer : System

Introduction

It is important that a beginner have the right foundation and process for the number one fitness goal:weight loss. Research has shown that exercise provides greater weight loss benefits than nutrition alone. This program will integrate both cardio and resistance training for a beginning client and would be the starting point in a longer progressive program. The resistance training should be performed in a circuit style.

Warm Up

The warm up will be every session. 10-15 minutes. warm up by gentle walking, swimming or stepping up and down stairs.

Cardio Program

Activity	Intensity	Duration	Comments
Treadmill	40-70% HRmax	5-20 minutes	This is the PRE WORKOUT cardio done after the warm up.

Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Row - Bent Over With MB	Exercise	1-3	10-15		3/2/1	TBD	as needed
Shoulder Press - Integrated w/ Tubing Seated on SB	Exercise	1-3	10-15		3/2/1	TBD	as needed
Abdominal Crunch - Incline On SB	Exercise	1-3	10-15		3/2/1	TBD	as needed

Cool Down

Cool down performed after the resistance training, with Static stretching

ROW - BENT OVER WITH MB

Reps :	10-15	Sets :	1-3	Intensity :	TBD
Tempo :	3/2/1	Rest :	as needed	Duration :

Preparation :

Grasp the medicine ball.
Assume a 60-45 degree bent-over position (commonly known as a functional stance).

Movement :

From the start position, draw your belly button inward toward your spine.
Maintaining optimal posture, pull the medicine ball toward your abdomen.
Focus on generating movement from your core instead of just pulling with your arms.
Return to the start position and repeat movement.
Maintaining optimal posture is paramount.
Use a slow repetition tempo (Examples: 3-1-3, 2-2-2, 4-0-2). Slower speeds will challenge the deep abdominal stabilization mechanism. Once stability is mastered, progress to faster speeds.
Progressions: Two Extremities to one (i.e. 1 leg); Stable to unstable (unstable surface i.e. core-board, airex pad).

SHOULDER PRESS - INTEGRATED W/ TUBING SEATED ON SB

Reps :	10-15	Sets :	1-3	Intensity :	TBD
Tempo :	3/2/1	Rest :	as needed	Duration :

Preparation :

Sit "tall" in neutral spine with mild tone in the glutes to encourage "active sitting."

Movement :

Maintaining optimal posture, press upward, lower and repeat for desired reps.

ABDOMINAL CRUNCH - INCLINE ON SB

Reps :	10-15	Sets :	1-3	Intensity :	TBD
Tempo :	3/2/1	Rest :	as needed	Duration :

Preparation :

Position ball comfortably at lower back.

Movement :

Pull the ribs down toward the hips.
Stabilize the neck and pelvis - this is the most common problem and needs to be addressed initially.
Avoid thrusting the body forward and also control your eccentric (lowering) movement.
The ball does not move.
The closer the buttocks are to the floor, the less load on the abs and more load on the quads for stabilization.
The further away the seat is from the floor, the more load is placed on the abs and less on the quads for stabilization.
You can vary the degree of incline by re-positioning the body.

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